Fried Brown Rice with Broccoli and Tofu

Yield: Serves 4
Cost per Serving: $1.33
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Nutritional Information

Amount per serving
  • Calories: 307
  • Fat: 11g
  • Saturated fat: 1g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 11g
  • Carbohydrate: 41g
  • Fiber: 3g
  • Cholesterol: 0.0mg
  • Iron: 0.0mg
  • Sodium: 767mg
  • Calcium: 0.0mg


  • 1 cup long-grain brown rice
  • Salt and pepper
  • 2 tablespoons vegetable oil
  • 1 clove garlic, minced
  • 2 tablespoons grated fresh ginger
  • 2 cups small broccoli florets
  • 2 tablespoons soy sauce
  • 8 ounces firm tofu, cut into cubes


  1. 1. Mix rice, 2 1/4 cups water and a pinch of salt in a pan; bring to a boil. Reduce heat to medium-low, cover and cook until rice is tender and liquid has been absorbed, 45 to 50 minutes. Remove from heat, fluff with a fork and let stand, covered, 10 minutes.
  2. 2. Warm oil in a skillet over medium-high heat. Add garlic and ginger; sauté until fragrant, about 30 seconds. Add broccoli and sauté for 2 minutes. Pour in 1/2 cup water and soy sauce. Cook, stirring, until broccoli is just softened, about 12 minutes. Add rice and tofu and cook, stirring, until heated through, about 3 minutes. Season with salt and pepper. Serve warm.
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